What's in season in January?

By 9Honey | Kitchen| 10 years ago

As summer progresses, make the most of the fresh produce that is at its best during these months.

Figs

Figs have been around as long as man and originated in the Mediterranean area. Although considered a fruit, the fig is actually an inverted flower – the seeds are the real fruit. They should ripen on the tree.

What to look for:Figs are at their peak from January to March and deteriorate quickly. Look for plump, unblemished figs of good quality. They are ready to eat when the flesh gives a little to gentle pressure.

How to store:Figs are very delicate and last for only 2-3 days. Store on paper towel lined tray (or plastic bag) in the refrigerator. They may be preserved in a light sugar syrup and kept in the refrigerator or they can be dried or frozen.

How to prepare:Figs that are ready to eat have a mild sweet taste and do not require peeling, just washing. Slice off the stems and eat whole, halved, quartered or sliced. They can be eaten as they are, with cheese or prosciutto, tossed through salad, grilled, sautéed or baked.

About nutrition:Figs are a good source of dietary fibre, Vitamins A, B and C as well as the minerals, iron, calcium and potassium. They are fat, cholesterol and sodium free. 170kJ/100g.

Quick 5 minute recipe:Spread fruit toast with a dollop of ricotta cheese. Top with slices or fig and a drizzle of honey.

Lychees

Lychees have been cultivated in China for hundreds of years and are usually round or slightly oval with a textured reddish-brown thin, brittle skin. They were first introduced to Australia in the 1880's by Chinese miners.

What to look for:Lychee flesh is jelly-like and translucent with a sweet taste. Purchase lychees with fresh, firm looking skin – usually a little stem is still attached.

How to store:Lychees do not ripen after picking. Store in an airtight container (or plastic bag) in the refrigerator for up to 1 week.

How to prepare:Remove the flesh from the skin before eating (remember that they have a hard brown seed). Simply, bite off the top and squeeze the fruit straight into your mouth, discarding the seed.

About nutrition:Lychees are rich in Vitamin C and supply some dietary fibre. They also supply calcium, phosphorus and potassium. 285kJ/100g of flesh.

Quick 5 minute recipe:Toss peeled lychees through a salad of leaves, peeled prawns, mango and avocado and a creamy dressing.

Tomatoes

Tomato is actually a fruit, but because they are most commonly used in savoury dishes, they are often called vegetables. They are related to eggplants, capsicum, chillies and potatoes. They are at their peak from December to February.

What to look for:Tomatoes come in various shapes, colours and sizes (roma or egg, cherry, teardrop) and have smooth, glossy skins and a juicy flesh.Select tomatoes which are bright in colour for immediate use – as they ripen on aging, choose greener tomatoes for later use (ripen at room temperature).

How to store:Once ripe and slightly soft, store in the refrigerator in the crisper. Remember to bring back to room temperature for at least one hour before using.

How to prepare:Use in many recipes from soup to tarts, they are commonly eaten raw either sliced, quartered or chopped. The skin is usually left on, but can be easily removed by piercing in a few places with the point of a knife and covering with boiling water for about 1 minute. They are then refreshed in cold water and the skin peels away easily. The seeds can also be removed by quartering and scraping out with a teaspoon. They can be grilled, baked, sauteed, simmered, pureed, stuffed, microwaved and barbecued.

About nutrition:Tomatoes are fat free and a good source of vitamin C (cherry tomatoes have slightly higher levels) and also supply vitamin E, folate and dietary fibre. Beta-carotene is present in deep red tomatoes. 55kJ/100g.

Chokos

Chokos, also known as chayote, are native to Central America. They grow on a climbing plant and are pear-shaped. They have a mild flavour that takes on other flavours well.

What to look for:Chokos should be firm, not too wrinkled and even-coloured. They are usually about 10-15cm long – avoid white chokos as this indicates age.

How to store:Chokos last well - stored in a plastic bag in the refrigerator they will keep for several weeks.

How to prepare:If large, peel the choko, then halve and remove the seed. Small chokos, do not require peeling. Steam or boil in wedges for 10-15 minutes until tender. They can also be sliced and used in stir-fries.

About nutrition:Chokos are low in kilojoules and supply some vitamin C and small amounts of other vitamins and minerals. 67kJ/100g

Serve with:Soy, garlic, chilli, ginger, curry, rice, bacon, tomato, onion, cheese, butter – or used to extend fruit in tarts, desserts, breads or cakes. They also make great pickles and relishes.

Quick 5 minute recipe:Melt butter in a pan and saute sliced choko with sliced onion, chopped tomato, garlic and a sprinkling of ground cumin and coriander.